Ukuzivocavoca kwesifo sikashukela

Ukuzivocavoca umzimba kufanele kufakwe ekwelapheni isifo sikashukela sohlobo 2.

Basiza ukuthuthukisa inkambo kanye nezinga lokunxephezela kwalesi sifo.

Ukushaja iziguli kudinga ukulandela imithetho nemikhawulo ethile ngemuva kokuqeqeshwa.

Ukuzivocavoca kuyithinta kanjani impilo yesifo sikashukela?

Imithwalo yezemidlalo kushukela inomphumela wokuphulukisa futhi ithuthukise imetabolism. Esigabeni sokuqala salesi sifo, asetshenziswa kanye nokwelashwa kokudla ukuze enze izinkomba zijwayelekile ngaphandle kokusebenzisa izidakamizwa.

Izinqubo ezijwayelekile zomzimba futhi zinganciphisa ukuthuthukiswa kwezinkinga. Kuhlobo 2 sikashukela, imfundo yezomzimba idlala indima enkulu, ngoba iziguli eziningi zikhuluphele.

Ngaphansi kwemithwalo, kunokuthuthuka ekuhlinzekweni kwegazi kuzo zonke izitho, ukwenziwa kohlelo lwezinhliziyo nokuphefumula. Ngokuvamile, ukusebenza kwesiguli kuyanda. Isizinda esihle esingokomzwelo sakhiwa, ukukhiqizwa kwe-adrenaline kuyavinjwa, okuthinta i-insulin.

Zonke lezi zinto zikuvumela ukuba ulondoloze izinga elamukelekile le-glucose egazini. Ukuhlanganiswa kokuzivocavoca kwe-anaerobic nokuphefumula kuletha umphumela olindelekile.

Ngakho-ke, imisebenzi exazululwa ngokuzivocavoca okwelapha nge-Type 2 sikashukela:

• ukunciphisa umzimba;
• ukusebenza okwandisiwe;
• ukunciphisa ubungozi bokuthuthukisa i-pathologies ye-inhliziyo;
• ukulungiswa kweshukela kanye nokwelashwa kokudla ngaphandle kokuthatha umuthi womlomo;
• isidingo esincishisiwe se-insulin yokujova;
• ukufezekisa ukukhululeka okuphezulu kwe-glycemia ngokwehliswa okungenzeka komthamo wezidakamizwa ezibekwe etafuleni;
• nokwenza kahle komzimba.

Amakilasi Esifo Sikashukela

Ukuzivocavoca umzimba kunika imiphumela kuphela ngokuqaliswa okuhlelekile. Ngaphambi kokuthi uqale ukwenza umthambo wokuzivocavoca, udinga ukuhlanganisa wonke ama-nuances nodokotela wakho. Lapho ukhetha iqoqo lokuzivocavoca, kufanelekile ukubheka ubudala, ubunzima obukhona kanye nesimo esivamile sesiguli.

Amakilasi awenziwa ngesisu esingenalutho noma ngokushesha ngemuva kokudla. Ukwelapha ukuvivinya umzimba kumele kuqale ngemithwalo emincane. Isikhathi amakilasi ezinsukwini ezimbalwa zokuqala imizuzu eli-10. Kancane kancane, nsuku zonke, isikhathi sokuqeqeshwa sikhuphuka ngemizuzu emi-5.

Isikhathi kuncike ekutheni lesi sifo sibucayi kangakanani. Ngefomu emincane yesifo sikashukela, isikhathi sokusebenza yimizuzu engama-45, ngesilinganiso - isigamu sehora, esinzima - imizuzu eyi-15. I-Gymnastics yenziwa kangcono izikhathi ezi-3-4 ngesonto. Uma kungasebenzi ngefrikhwensi enjalo, ungazama amahlandla ama-2 ngeviki.

Inhloso yezemidlalo akuyona ukuthuthuka kwamaqembu wemisipha nezindlela zemidlalo, kepha ukwehla kwesisindo somzimba nokwenza kahle komzimba. Ngakho-ke, asikho isidingo sokweqa ngokweqile nokukhathala. Ukuzivocavoca kufanele kube mnandi. Zonke izivivinyo zenziwa ngejubane elilinganisiwe, kepha isigqi esiphakeme asifakwa eceleni. Uma inhlala-kahle incishiswa ngesikhathi sokuzivocavoca kwezokwelapha, khona-ke amakilasi kufanele amiswe bese kukalwa ushukela kusetshenziswa i-glucometer. Izinga lomthwalo ezimweni ezinjalo lidinga ukubuyekezwa.

Izinkomba kanye ne-contraindication

Ukushaja kunconywa kubo bonke abanesifo sikashukela abanokugula okulingene / okulinganiselwe, ngokunikezwa isinxephezelo. Isimo esiyinhloko sokuqeqeshwa ukungabikho kwe-glycemia ngesikhathi sokuzivocavoca komzimba.

Amakilasi aqinisekisiwe:

• iziguli ezine-trophic ulcers;
• ukwehluleka okukhulu kwesibindi / kwezinso;
• ekucindezelweni okuphezulu (ngaphezulu kwe-150 nge-100);
• noshukela ophakeme (ngaphezu kwe-15 mmol / l);
• ukungabikho kwesinxephezelo sikashukela;
• nefomu elinzima lesifo;
• nge-retinopathy enzima.

Lapho kukhona izifo ezingenhla, kungcono ukwenqaba amakilasi. Ezimweni ezinjalo, kuyadingeka ukushintshela ekuzivocavoca ngokuphefumula noma ukuhamba.

Ukuvivinya umzimba

Ukuqina okuyinkimbinkimbi okujwayelekile kufanele izivivinyo.

Uhlu lubandakanya ukuzivocavoca okulandelayo:

1. Ukufudumala kwentamo - ukuguqula ikhanda emuva nangaphambili, kwesobunxele nangakwesokudla, ukujikeleza kwekhanda kuyisixhaxha intamo.
2. Ukufudumele komzimba - izihlunu zomzimba emuva naphambili, kwesobunxele kwesokunxele, ukujikeleza okujikelezayo komzimba, izihlalo ezijulile zokujikisa phambili ngezandla zithinta phansi.
3. Ukufudumala okwezingalo namahlombe - ukunyakaza okuyisiyingi kwamahlombe, ukunyakaza okujikelezayo kwezandla, kufiphalaza ngezandla zakho phezulu nangaphezulu, ezinhlangothini, esikweni ngezandla zakho.
4. Zifudumele imilenze - ama-squats, ama-lunges emuva naphambili, ngokushintshana imilenze iguqukele phambili, ezinhlangothini, emuva.
5. Ukuzivocavoca ekhaphethini - ibhayisekili, isikhafu, endaweni yokuhlala, uncike phambili ezinyaweni, iguqukele “ikati” emi ngezinyawo nasemadolweni.
6. Okujwayelekile - kugijima endaweni ngamadolo, kuhamba endaweni.

Isibonelo sokuzivocavoca

Indawo ehlukile yokuzivocavoca imilenze. Kuyinto engasindi kahle futhi ayidingi isikhathi esiningi. Isiguli singasenza nsuku zonke ngaphambi kokulala - isikhathi seseshini yimizuzu eyi-10 kuphela.

Ukuhlala esihlalweni, ukunyakaza okulandelayo kuyenziwa:

1. Cwilisa izinzwane, bese uqonde (indlela - amahlandla ayisikhombisa).
2. Yenza isithende sokwenza uzwane (indlela - amahlandla ayi-10).
3. Ngokugcizelela izithende, phakamisa amasokisi, uwahlukanise bese uwahlisa (indlela - amahlandla ama-8).
4. Phakamisa imilenze yomibili kusuka phansi phansi ngamadigri angama-45-90, bese kuthi enye nenye ngokuhlukile (isondele izikhathi eziyi-10).
5. Ngokugcizelela amasokisi, phakamisa izithende, uzihlukanise bese uzihlisela phansi (indlela - izikhathi eziyi-7).
6. Ukugcina imilenze yakho isisindo, igobe-ibambise kuhlangothini lwe-ankle (sondela izikhathi eziyisikhombisa ngomlenze ngamunye).
7. Sula izinyawo kusuka phansi futhi ngasikhathi sinye wenze ukunyakaza okuyindilinga (ngaphakathi kwemizuzwana engama-20).
8. Chaza emoyeni ngonyawo ngalunye izinombolo ukusuka ku-1 kuye ku-9. Nweba imilenze phambi kwakho ngokugcizelelwa kwamasokisi, usakaze ezinhlangothini bese unamathisela (indlela - amahlandla ayisikhombisa).
9. Beka iphepha ephephandabeni phansi, ukopishe lelo phepha ngezinyawo zakho, ligcobeke bese uliklebhula (indlela - isikhathi esingu-1).

Ukuzivocavoca phansi okulele:

1. Emhlane. Beka izandla zakho ngemuva kwekhanda lakho, ukhuphuke kancane, ngaphandle kokuphakamisa imilenze yakho phansi. Thatha isikhundla sokuqala. Phinda izikhathi eziyisikhombisa.
2. Emhlane. Ukuphefumula okujulile kwenziwa isisu, kuyilapho izandla zinikezela ukumelana okuncane esiswini. Phinda izikhathi eziyi-10.
3. Esiswini. Yelula izingalo zakho phambili. Ngemuva kokukhumula kancane imilenze nezingalo zakho kusuka phansi. Phinda izikhathi eziyisikhombisa.
4. Emhlane. Ishaye izinyawo phambili, ilele esiswini ishintsha izinyawo emuva. Phinda imivimbo emi-5.
5. Ohlangothini. Shayela eceleni. Phinda imivimbo emi-5 ohlangothini ngalunye.
6. Ohlangothini. Yelula izingalo zakho ezinhlangothini bese uyicindezela phansi. Ngemuva kwalokho, ngesandla sakho sokudla, finyelela kwesokunxele sakho, ngaphandle kokuphakamisa icala kusuka phansi. Futhi okuphambene nalokho. Phinda izikhathi eziyisikhombisa.
7. Emhlane. Cindezela amabhlombe ehlombe phansi, ugobe amadolo akho, uphumule izintende zakho phansi, uphakamise i-pelvis kancane. Phinda izikhathi eziyisikhombisa.

Isifundo sevidiyo esinesethi yokuzivocavoca yohlobo 2 sikashukela:

Imikhawulo ngemuva kweklasi

Ngesikhathi sokuzivocavoca okuhlala ngaphezu kwengxenye yehora, udinga ukukala ushukela njalo ngemizuzu engama-30 noma engama-60.

Izinqubo nemikhawulo ngemuva kokuzivocavoca kuncike kulokho ushukela ngaphambi kokuzivocavoca:

• noshukela> 10, ukudla i-carbohydrate akudingekile;
• ngoshukela <10, 1 XE kunconyiwe;
• ukulungiswa okungenzeka kwe-insulin ngo-20%.

Ekupheleni kwamakilasi, izilinganiso zikashukela nazo zithathwa. Umuntu onesifo sikashukela kufanele abe nama-carbohydrate ayinkimbinkimbi futhi alula naye. Ushukela wegazi ngeke wehlise ngokushesha ngemuva kokuqeqeshwa, kodwa ngemuva kwesikhashana. Ngakho-ke, ukulinganisa kwenziwa ngemuva kwemizuzu engama-30 kuye kwangama-120.

Ukuzivocavoca Kwezemidlalo kanye Ne-Insulin Sensitivity

Ngemuva kokuzivocavoca ngokomzimba, ukwanda komphumela we-insulin kwenzeka. Ngenxa yalokhu, ukwanda kokudla ushukela kuyabonakala emisipha. Ngokusebenza komzimba, ukugeleza kwegazi emisipha kuyanda, futhi ziqala ukudla amandla amaningi. Ukwanda okungu-10% wesisindo semisipha nakho kunganciphisa ukumelana ne-insulin ngo-10%.

Kwenziwe ucwaningo olukhombise ukwanda kokuzwela kwe-insulin ngemuva kokuzivocavoca. Ngemuva kweseshini yokuqeqeshwa izinyanga eziyisithupha eqenjini labantu ebingakaze lenze izifundo zomzimba, ukukhuphuka kwe-glucose kunyuswe ngo-30%. Izinguquko ezifanayo zenzeka ngaphandle kokushintsha isisindo nokwanda kwama-hormone receptors.

Kepha kwabanesifo sikashukela, imiphumela yokuzwela kwe-insulin kunzima ukuyifinyelela kunabantu abaphilile. Noma kunjalo, ukusebenza komzimba kungakhuphula ukubekezelela i-glucose (DM 2) futhi kunciphise umthamo we-insulin engavinjelwa (DM 1).

Ukuzivocavoca kwezokwelapha kungakhuphi kuphela ukuzwela kwe-insulin, kodwa futhi kuthinta kahle impilo yonke yesifo sikashukela. Isiguli kufanele sicabangele imithetho yeklasi nemikhawulo ngemuva kokuzivocavoca.